5 rounds for time of: 20 pull-ups 40 push-ups 60 air squats

Complete as many rounds as possible in 20 minutes of: 5 strict pull-ups 10 push-ups 15 air squats

10 rounds for time of: 3 clean and jerks (135/95 lb) 3 burpee over bars Or, Ingrid: 10 rounds of 3 snatches (135/95 lb) + 3 burpees over the bar

For time: 100 pull-ups 100 push-ups 100 sit-ups 100 air squats

For time: 1000-m row 50 thrusters (45/35 lb) 30 pull-ups

For time: 5 rounds of: 20 pull-ups 40 push-ups 60 air squats 5 rounds of: 20 handstand push-ups 40 pull-ups 60 alternating single-leg squats

5 rounds for time of: 800-m run 30 kettlebell swings (70/53 lb) 30 pull-ups

Every minute on the minute for 30 minutes: 5 pull-ups 10 push-ups 15 air squats

For time: 30 clean and jerks (135/95 lb)

Complete as many rounds as possible in 20 minutes of: 5 handstand push-ups 10 pull-ups 25 air squats

3 rounds for time of: 50 air squats 7 muscle-ups 10 hang power cleans

10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts (1.5x bodyweight) (1.5x bodyweight) Bench Presses (bodyweight) (bodyweight) Cleans (3/4 bodyweight) (0.75x bodyweight) Example for 200lb athlete: 300lb deadlift, 200lb bench, 150lb clean

3 rounds for time of: 21 thrusters (115/85 lb) 21 chest-to-bar pull-ups

3 rounds for time of: 800-m run 42 kettlebell swings (53/35 lb) 24 pull-ups

21-15-9 reps for time of: Squat Cleans (135/95 lb) Ring Dips

Complete as many rounds as possible in 20 minutes of: 5 handstand push-ups 10 pistols (alternating) 15 pull-ups

3 rounds of: Wall Ball Shot for max reps (20/14 lb) (to 10/9 ft), 1 minute Sumo Deadlift High Pull for max reps (75/55 lb), 1 minute Box Jump for max reps (20/16 in), 1 minute Push Press for max reps (75/55 lb), 1 minute max-calorie Row, 1 minute Rest 1 minute

5 rounds for time of: 20 pull-ups 30 push-ups 40 sit-ups 50 air squats Rest 3 minutes

For time: 30 snatches (135/95 lb)

Complete as many rounds as possible in 20 minutes of: 10 pull-ups 20 push-ups 30 air squats 15 pull-ups 30 push-ups 45 air squats 20 pull-ups 40 push-ups 60 air squats 25 pull-ups 50 push-ups 75 air squats 30 pull-ups 60 push-ups 90 air squats

50 rounds for time of: 1 burpee 1 push-up 1 jumping jack 1 sit-up 1 handstand

Every 6 minutes for 30 minutes (5 rounds): 20 pull-ups 30 push-ups 40 sit-ups 50 air squats 5 back squats (225/155 lb)

21-15-9 reps for time of: Deadlifts (225/155 lb) Handstand Push-Ups

For time: 100 hang power snatches (65/45 lb) 100 push presses (65/45 lb) 100 sumo deadlift high pulls (65/45 lb) 100 front squats (65/45 lb)